Back Exercises with Dumbbells, Tips, Workout Routine

Back Exercises with dumbbells at Home


You can do this exercise at home to strengthen your back. No doubt having a strong back also improves your posture which also prevents back pain and posture related issues. It will also increase your physical attractiveness.

Back exercises with dumbbells are a good option for those who want to build bigger back at home. Each exercise target different muscles so you can develop perfect back with dumbbells.

However, other advantage of these back dumbbells exercises are they also works on your biceps and shoulder.

Back Dumbbell Exercises: Important Tips

But here are the important tips to follow before starting your workout to avoid any kind of injury and get maximum benefits from this workout.

  • Warm up - This is the most important part before beginning any exercise. It's better to do skipping rope for 2 minutes or you can do some push ups to warm up your body completely because while doing dumbbell back exercises you will mostly use your arms and shoulder.
  • Don't lift too heavy - Of course if you are a beginner or never touched weight before, you should always start with light weight. On the other hand, if you already familiar with weight training then you already know about your strength and you can lift according to that.
  • Do slow reps with correct form - Slower reps help increase the muscle mass compared to fast reps, it is also good for improving your strength because it put more tension in your muscles. They also reduce the chances of injuries. It is better to complete a rep within 3 to 5 seconds and make sure you are doing them correctly, you can use mirror to check your form.
  • Rest and Nutrition - Try to get enough sleep and fuel yourself with protein, carbs, fat and essential antioxidants which help to accelerate your muscle recovery and building process.

1. Dumbbell Row Back Exercise

Muscles used: Back, shoulders, and triceps

Equipment: Dumbbell

Instructions: It is the effective back exercise, because it is good for strength and hypertrophy. Also you can add more weight to increase the intensity of this exercise.

  • Grab a dumbbell in your hand; bend your knees and hips.
  • Lean forward and place your one hand and feet in table and dumbbell in other hand.
  • Raise dumbbell slow and straight up pause for one second and lower your hand pause again for one second.
  • Inhale when you lower and exhale when you lift the dumbbell.
  • If you don't have a table then you can use couch for placing your hand and feet.
  • Avoid too much weight and don't forget to switch other side.

Video tutorial:

2. Dumbbell Bent over Row for Back

Muscles used: Back, and shoulders

Equipment: Dumbbell

Instructions: Bent over row is used for building back muscles; they also work on your shoulder as well. This exercise is good for improving strength and muscles size.

  • Grab a dumbbell both hands, and bend your knees and hips (make sure, bend about 45 degree angles).
  • Keep your back straight and core engaged, inhale before lifting.
  • Now lift both dumbbells straight up slow and controlled motion, lower the dumbbells and repeat.
  • Exhale while lifting and inhale when you lower the dumbbell.

Video tutorial:

3. Reverse Fly with Dumbbell

Muscles used: upper back and shoulders

Equipment: Dumbbell

Instructions: Another exercise that strengthen the upper back muscles, especially the rhomboids and shoulders. This also improves balance and posture as it strengthens the supporting muscles of your body.

  • Begin with standing at normal width feet position and grab dumbbell in both hand.
  • Bend your torso; keep the back straight, tight core with slight knee bend.
  • Raise your both arms to horizontal direction until reaching the height of your shoulders. Return to the starting position.
  • Note: use light weight dumbbell to avoid injury while doing this exercise.

Video tutorial:

4. Bent-Knee Dead Lift with Dumbbell

Muscles used: Trapezius, lower back, rhomboids, gluteus and Hamstrings

Equipment: Dumbbell

Instructions: This exercise works on your entire body and good for your lower as well as lower body development.

  • Stand up with your feet shoulder-width apart, grab dumbbell on your both hand.
  • Bend your knees and hips; keep the dumbbell close to your body.
  • Lower your body slowly as you do in squats while keeping the back straight. Lift yourself up to complete a rep and repeat.

Video tutorial:

5. Push ups Dumbbell row

Muscles used: Back, shoulder, chest, core and triceps

Equipment: Dumbbell

Instructions: Another full body exercise which is good for improving your overall upper body strength, size and development.

  • Arrange the dumbbells slightly wider than shoulder-width apart
  • Go to plank position and place your hands on dumbbells.
  • Complete one push up and then lift one dumbbell side of your chest to complete one pushup and dumbbell row.
  • Repeat with another arm.

Video tutorial:

Back Exercises with Dumbbells Workout Routine

Here is the list of how many reps and sets you should do each exercise to build bigger and stronger back:

  • Dumbbell Row: 12-15 Repetitions
  • Dumbbell bent over row: 12-15 reps.
  • Reverse fly: 8-10 reps.
  • Bent knee dead lift: 12-15 reps.
  • Push-up dumbbell row: 10-12 reps.

How many sets and days per week: you can do this back workout 2-3 sets and 2 times a week. Don't forget to train your other muscles to build a balanced body.

You should check these articles:


How to Build Bigger Arms - Biceps and Triceps Size

How to Build Bigger Chest Muscles (pecs) Fast | Best Tips

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